Albert K. Park

The hammering ticks of the second hand at 2 am accompany my search for a way to kick my training into gear for the month of april. I have finished deloading for March, despite it being a week late, and need a strong start for this month. Many battle this same problem or one that's more common, the infamous plateau. Dunnt Dunnt Dunnnn!!

Ask yourself this:
Have you been doing the same workout routine for months? Have you been lifting the same weight for months? Are you bored? Don't know what to lift when you walk in to the gym? If your answer is yes you might suffer from a case of the plateau (hurts doesn't it?). Regardless of which of these questions you answered yes to, I have an awesome workout to get the f*cking ball rolling. Warning - this is not for the weak and definitley not for "Mr. tough guy" because this will be quick to put you in your place, "bro".

Complexes - "What the heck is a Complex"
To break it down easy, a Complex or "Variation to Javorek's Complexes" is a group of lifts performed consecutively after one another only stopping when all exercises are complete. You perform all lifts with a barbell and it doesn't touch the ground until you have finished all your lifts. This can also be done with dumbells or kettlebells. When designing your Complex be aware and cautious of how many times the barbell is traveling back and forth over your head, try to minimize this, I usually will try to keep it to one (to make the complex harder I will increase it to two but no more). For example if I am doing rows followed by back squats, the bar will travel over my head straight into squats.

Components of a Complex
The complex usually ranges of 6 lifts back to back. Rep range is probably the most important aspect to take under consideration because this is where we customize to meet individual's goals. For melting fat and chest pounding conditioning stay in the 8 rep range. A set is one time through the complex and should be around 3 for these particular goals. If you find yourself doing 8 reps at 6 sets than you don't have enough weight. You should feel like death after 3 sets and be dripping with sweat.

Complex "X"
Row X 8
Clean X 8
Front Squat X 8
Military Press X 8
Back Squat X 8
Good mornings X8

Important - Your rest periods between sets will be longer! This is okay becuase of the amount of physical stress that is put on your body in order for it to make it all the way through the complex. This increased physical stress time length is what will cause your body to change in mass and conditioning in order to adapt. Also remember that you want your rest so that you can perform quality reps at a high performance.

(For goals related to increase in Mass gain and strength as opposed to a mixture of conditioning, try reps of 3 sets with 3-4 sets, with a heavy weight)


Things to consider before you jump

1.) Plan your Complexes ahead of time so you are familiar with all the exercises. (write them down if you have to, there ain't no shame in my game)
2.) Try experimenting with a certain weight before you start for the first time.
3.) Make sure you can do all your exercises with good form
4.) Warm up!
5.) Leave Big ego's at home


Sample complexes from Javorek's Favorites that will change you.
Complex "1"
Power Clean
Military Press
Back squat
Good Mornings
Behind the neck press
Front squat

Complex "2"
Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
row

Albert's complexes, if you want it, come get it!
Complex "1"
Front squat
Row
Power clean
Behind the neck press
Back squat
Military press

Complex "2"
Squat jumps
Behind the neck press
Single lunges
Front squat
Row
Power clean

" There's no substitute for guts!" - Paul Bear Bryant